Debunking myths
There are no quick fixes in weight loss. Any diet plan that claims an individual can lose weight quickly, with minimal effort is most likely a gimmick and may also be very bad for a person’s health in the long run. There are unfortunately an unlimited number of people and companies who are out to make a profit from selling weight-loss techniques, products and exercise programs. This market flourishes because there are just as many who are willing to buy them in hopes that they will work.
A person might lose weight in the short term following any number of the fad diets that are out there today. However, as soon as a person resumes normal eating patterns, the weight is regained in most cases. Restriction diets that either suggests a restriction of, or a focus on, a particular food group runs the risk of leading to poor nutrition. A good example is diets that promote consumption of high amounts of grapefruit. A person’s nutritional needs cannot possibly be met following a diet high in grapefruits over the long term, and the risk of malnourishment from following such a diet is high.
Many are also tempted, in their frustration over lack of results, to use of over the counter weight loss medications available from most pharmacies and supplement suppliers. Most these are likely ineffective, or at the very least require more rigorous testing to prove they have any effect at all, reports MayoClinic.com. Some might even be dangerous to your health. As over the counter weight loss pills are considered supplements, they are not subject to the same level of rigorous testing that prescription medications are subjected to in many countries, including the United States and Canada. Because they are so minimally regulated, you cannot even be sure that what the manufacturer says is in the product is, in fact, the true ingredients. A study published in the “Journal of the American Dietetic Association” in July 2005, raised concerns about apple cider vinegar supplements. The researchers found that in some of the products evaluated, it was doubtful whether there was actually any apple cider vinegar contained in the product at all.
The real deal
While there is no quick fix, there is a simple solution, at least in theory. A person must eat fewer calories than their body requires for energy in a day in order to lose weight. A person must exercise more and eat less. While there are a few exceptions to any rule, this is the simple equation that seems to confound so many.
A person’s body is designed to run efficiently on a balance of three main dietary components: fats, proteins and carbohydrates. Each of these dietary components has a function in fueling the body. MayoClinic.com suggests evaluating any diet plan by first considering whether it promotes consumption of a healthy balance of the various food groups, promoting optimal intake of nutrients and vitamins. Sacrificing one main dietary component, such as carbohydrates, for example, can limit an individual’s consumption of a variety of vitamins and minerals that their body requires for optimal health.
An individual also requires exercise in order to lose weight healthfully. MayoClinic.com suggests people get a minimum of 75 minutes of vigorous exercise or 150 minutes of moderate aerobic exercise per week. A person’s body also benefits greatly from incorporating resistance training, burning fuel more efficiently when their body contains a higher amount of lean muscle mass.
Calculating caloric requirements
How does a person determine their nutritional requirements? The simplest equation is perhaps to determine the individual’s base metabolic rate, or BMR. This gives the individual a sense of what their body requires in calories, based upon their current weight. Knowing their BMR, they can then add additional calories based upon daily caloric expenditure through exercise.
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
The next step is to consider caloric requirements based upon lifestyle needs and exercise. A tool often used to calculate this is the Harris Benedict Formula. This formula is considered to be fairly accurate; however, it omits consideration of lean body mass and is therefore less accurate for those at the extreme ends of the scale; that is those who are very lean and muscular and those who are extremely obese.
The formula is applied as follows:
Sedentary lifestyle (minimal to no exercise): BMR x 1.2
Slightly active (light exercise 1 to 3 times per week): BMR x 1.375
Moderately active (moderate exercise 3 to 5 times per week): BMR x 1.55
Very active (intense exercise 6 to 7 days a week): BMR x 1.725
Extremely active (very intense exercise schedule and rigorous, physical job): BMR x 1.9
By multiplying their BMR with the assigned number, an individual gets an estimate of what they need to maintain their current weight. In order to lose weight, the person adjusts their caloric intake accordingly.
For example, a sedentary person with a BMR of 1745 will multiply their BMR by 1.2, getting a maintenance caloric goal of 2094. To lose a pound a week, a daily caloric deficit of 500 calories is required. Therefore, this individual’s goal calorie consumption for weight loss would be 1594 calories.
Caution:
Before embarking on any weight loss or exercise plan, an individual should consult their physician to obtain specific advice related to their particular needs and current health status.
References
MayoClinic.com: Weight Loss
http://www.mayoclinic.com/health/weight-loss/HQ01160
“The New England Journal of Medicine”: A Randomized Trial of a Low-Carbohydrate Diet for Obesity
www.nejm.org/doi/full/10.1056/NEJMoa022207
“Journal of the American Dietitic Association”: Esophageal Injury by Apple Cider Vinegar
http://www.ncbi.nlm.nih.gov/pubmed/15983536
